Recipes · Kenyan · Side Dishes
Sukuma Wiki (Kenyan Braised Collard Greens)
One serving has 224 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (1245%), vitamin C (135%), manganese (100%), vitamin A (94%), folate (86%) and calcium (60%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (443 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: celery
Ingredients
- 250 g Collard greens, raw
- 60 g Onions, raw
- 60 g Tomatoes, raw
- 12 g Vegetable oil
- 60 g Vegetable broth
- 0.7 g Salt
Method
- Wash the collard greens well and slice them into thin ribbons, discarding the tough stem ends.
- Finely slice the onion and dice the tomato.
- Heat the oil in a large pan or pot over medium heat and fry the onion for 3-4 minutes until soft and translucent.
- Add the tomato and cook for 2-3 minutes until it starts to break down.
- Add the collard greens, vegetable broth and salt, and stir well.
- Cover and cook for 6-8 minutes, stirring once or twice, until the greens are just tender but still bright green, then serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 224 kcal | 11% |
| Carbohydrates | 22.1 g | |
| Water | 393 mL | |
| Fiber | 11.7 g | 40% |
| Protein | 8.9 g | 19% |
| Tryptophan | 0.09 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.27 g | |
| Leucine | 0.41 g | |
| Lysine | 0.33 g | |
| Methionine | 0.09 g | |
| Cystine | 0.07 g | |
| Phenylalanine | 0.25 g | |
| Tyrosine | 0.18 g | |
| Valine | 0.32 g | |
| Histidine | 0.13 g | |
| Fat | 13.8 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 7.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.3 g | |
| Saturated | 2 g | |
| Trans-Fats | 0.08 g | |
| Cholesterol | 0 mg | |
| Calcium | 602 mg | 60% |
| Copper | 0.18 mg | 20% |
| Iron | 1.5 mg | 8% |
| Magnesium | 80.7 mg | 26% |
| Manganese | 1.8 mg | 100% |
| Phosphorus | 96.1 mg | 14% |
| Potassium | 774 mg | 16% |
| Selenium | 3.5 µg | 6% |
| Sodium | 497 mg | |
| Zinc | 0.75 mg | 9% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 2.4 mg | 17% |
| Pantothenic acid (vitamin B5) | 0.83 mg | 17% |
| Pyridoxine (vitamin B6) | 0.54 mg | 42% |
| Folate (vitamin B9) | 343 µg | 86% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 65.9 mg | 16% |
| Vitamin A | 660 µg | 94% |
| Vitamin C | 101 mg | 135% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 7 mg | 46% |
| Vitamin K | 1,120 µg | 1245% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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